Back to School – Gluten Free Snack Bars (and nut free!)

It’s back to school time! Which means after school snacks are a must and can’t take too much effort because you’re super busy with, well, everything. Don’t fall victim to those fast, cheap and easy bars that make kids drive you crazy – hello sugar high and crash!

If you want to send them to school please use the nut free options like nut free butter (sunflower seed butter) and seeds instead of nuts to keep every kiddo safe within those school walls 🙂

Gluten Free Cashew Rice Bars

created by Sarah Maughan

Ingredients
1/2 cup cashew butter (NUT FREE option – sunflower seed butter)
3tbsp honey
2tbsp maple syrup
1tbsp unsweetened almond milk (NUT FREE option – unsweetened soy milk)
1tsp vanilla
2tbsp shredded unsweetened coconut
2cups brown rice cereal (Barbara’s fruit juice sweetened are sugar free and gluten free)
2tbsp raisins, small
3tbsp cacao nibs
Sea salt

Directions

  1. Melt cashew butter, honey, syrup, milk and salt on the stove in a large pot
  2. Stir in vanilla, coconut and rice cereal
  3. Remove from stove and add raisins and cacao nibs
  4. Press down into an 8×8 glass container and cool in fridge. Then cut into square bars, roughly 12 – 16.
  5. Store in the fridge once cut

Next up – almond oat bars!

NOTE – not all gluten free folk can have oats, even certified gluten free oats so always use with caution if serving to others.

Almond Oat Bars

created by Sarah Maughan

Ingredients
½ cup almond butter (NUT FREE option – sunflower seed butter)
3tbsp honey
2tbsp maple syrup
1tbsp unsweetened almond milk (NUT FREE option – unsweetened soy milk)
1tsp vanilla
3tbsp blanched and sliced almonds (NUT FREE option – sunflower or pumpkin seeds, chopped)
2cups rolled oats – certified gluten free if necessary
3tbsp raisins

Directions

  1. Melt almond butter, honey, syrup, milk and salt on the stove in a large pot
  2. Stir in vanilla, almonds and oats
  3. Remove from stove and add raisins
  4. Press down into an 8×8 glass container and cool in fridge. Then cut into square bars, roughly 12 – 16.
  5. Store in the fridge once cut

gluten free nut free back to school bars

About Sarah Maughan

Sarah Maughan is a Registered Holistic Nutritionist based in Toronto, ON and has been consulting since 2009. Her website aims to educate you, make you laugh, help you live and inspire you to eat whole food! To stay up to date sign up for free blog and recipe updates! In the meantime, empower your body with food!


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